Training tips from sifu battaglia

Don't run for more than 15 minutes a day to avoid damaging knee ligaments.

Forget about heavy weights. Build strength using your own body weight.

You can do the following exercises daily or rotate every day between front and back muscles: press-ups; chin-ups; handstand push-ups; squats all the way down; one-legged squats; squatting at 90 degrees for 3 minutes at a time (this isometric training is for explosive strength); tricep dips; superman or dorsal raises (lie flat on stomach and raise shoulders, but not legs); reverse raises (bend forward 90 degrees over a chair and raise head and shoulders).

When doing press-ups, keep your elbows tucked in and try to stop your shoulder blades from popping out. Also try to keep your shoulder blades flat for chin-ups.